Why Your Elbows Hurt During Bicep Curls: Common Injuries and Mechanical Issues

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

I’ve been lifting for ten years and have personally experienced and overcome elbow pain from bicep curls.

In this article:

I’ll explain the causes of this issue and highlight common injuries and mechanical problems associated with bicep curls.
I’ll also share practical strategies to fix and prevent elbow problems, ensuring you can train pain-free.

Injuries That Cause Elbow Pain During Bicep Curls

Here is a list of tendon injuries that can cause discomfort during bicep curls.

Based on my experience, I’ve listed these injuries in order of most to least common among athletes and gym-goers who perform bicep curls.

Follow the links below to learn more about each specific condition.

Golfer's Elbow (pain at the inside part of the elbow): Golfer’s elbow, or medial epicondylitis, involves inflammation of the forearm flexor tendons. Using a narrow grip or overloading the muscles during bicep curls can exacerbate this condition, placing strain on the inside of the elbow. Learn more about golfer's elbow.
Brachioradialis Tendonitis (pain at the outside part of the elbow, near the forearm and triceps): This condition occurs when the brachioradialis tendon, which connects the forearm to the upper arm, becomes irritated. This can happen with improper grip technique or lifting heavy weights, leading to discomfort on the outer part of the elbow but distinct from tennis elbow.
Distal Bicep Tendonitis (pain in the lower biceps near the elbow): This injury stems from inflammation of the tendon connecting the biceps to the elbow. Performing bicep curls with an improper range of motion or excessive weight can overload this tendon, causing pain near the elbow joint. Learn more about distal bicep tendonitis.
Brachialis Tendonitis (pain at the crease of the elbow): Brachialis tendonitis affects the tendon of the brachialis muscle located at the front of the elbow. This injury often results from overuse or performing bicep curls without proper warm-up, causing pain at the elbow crease. Learn more about brachialis tendonitis.
Triceps Tendonitis (pain at the back part of the elbow): This condition can occur during bicep curls due to muscle restrictions and overstretching of the triceps when the elbow bends. These factors place excessive strain on the triceps tendon, leading to discomfort at the back of the elbow. Learn more about triceps tendonitis.
Tennis Elbow (pain at the outside part of the elbow): Tennis elbow, or lateral epicondylitis, is caused by excessive strain on the forearm extensor tendons. This can happen during bicep curls, especially when using a wide grip or if the forearm muscles are tight, leading to discomfort on the outer elbow. Learn more about tennis elbow.

Tip: All of these injuries are self-treatable if addressed early. Recognizing the symptoms and taking a holistic approach—treating the biceps, triceps, and forearm muscles—can help fix and prevent these types of elbow injuries during bicep curls.

Ready to get started? Yes, I’m ready to eliminate pain .

Bicep Curl Specific-Issues and Elbow Mechanics that Cause Pain

This section explains specific factors related to bicep curls that can impact the elbow.

While each factor is unique, the underlying cause of discomfort often stems from restricted muscles. When muscles are pliable and flexible, many of these issues become less problematic.

Type of Grip: Wide Grip vs. Close Grip: A wide grip can strain the outer elbow tendons, aggravating tennis elbow. A close grip places more pressure on the inner elbow tendons, increasing the risk of golfer’s elbow.
Type of Bicep Curl: Standing or Seated Curls: These variations can cause stress on the elbow depending on form and posture. Incline Curl: The increased range of motion can overstretch the biceps and irritate the lower tendon. Barbell Curl: The fixed bar path can place significant tension on the forearm flexors and biceps, potentially leading to inner elbow pain. Preacher Curl: The preacher bench can exert pressure on the back of the upper arm, leading to discomfort. Hammer or Reverse Curls: These variations can overload the brachioradialis and forearm extensors, inflaming the outer and front elbow or aggravating conditions like brachioradialis tendonitis or tennis elbow.
Type of Equipment Used: Stationary Machines: While offering stability, incorrect setup can increase elbow strain. Cable Machines and Resistance Bands: These allow for a more natural movement and reduced strain. Barbell vs. Dumbbell: Dumbbells provide a more adaptable range of motion compared to the fixed path of a barbell, decreasing the likelihood of tendon irritation.
Bar Path: An improper bar path during curls can force the elbows and tendons into awkward positions, increasing strain and discomfort.
Degree of Elbow Bend: Over-bending the elbow during curls can compress the biceps tendon against the forearm and overstretch the triceps tendon, leading to discomfort or inflammation. This issue is worsened by restricted muscles or sudden, jerky movements.
Weight Load and Joint Compensation: Lifting excessive weight often causes other muscles or joints, such as the forearms or wrist, to compensate, resulting in additional strain on the elbow tendons.
Type of Bar Used: Straight vs. EZ Bar: The EZ bar allows for a more natural grip position, reducing wrist and elbow strain compared to a straight bar. Thick vs. Thin Bar: A bar that is too thick or thin for your grip size can lead to instability, forcing the forearm and elbow muscles to overcompensate.
Misalignment of Weights: Unevenly loaded weights during bicep curls can force one arm to compensate for the imbalance, increasing the risk of elbow discomfort.
Range of Motion: Excessive or limited range of motion can overstress the elbow joints and tendons.
Overly Extended Wrists: Bending the wrists too far backward while curling causes strain on the wrist flexors and places unnecessary pressure on the tendons at the inner elbow.
Overload of the Wrist Flexors: Excessive loading of these muscles can lead to inflammation and discomfort at the inner or outer elbow.
Overstretching of the Triceps: During bicep curls, bending the arm excessively can overstretch tight triceps, causing discomfort at the back of the elbow joint.
Pain at the Front Crease of the Elbow: When the arm bend and extend during bicep curls, restricted biceps or brachialis muscles can cause discomfort in the front crease of the elbow.
Wrist Stability: Poor wrist control during curls can destabilize the movement and transfer unnecessary stress to the elbow tendons.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Tips to Avoid Elbow Pain During Curls

Tip #1:

No bicep curl alternatives can target the biceps as directly without some risk of discomfort. However, you can minimize strain by using dumbbells instead of barbells or machines.

Opt for lighter weights and perform higher repetitions. You can also try partial reps, avoiding the bottom portion of the curl where strain is greatest.

Tip #2:

Stretching between bicep curl sets can help keep the biceps and forearm muscles lengthened. Muscles contract and tighten during exercise, and stretching helps reduce tension on the tendons.

A 15–30 second stretch during rest periods is sufficient to prevent discomfort and improve your workouts.

Recommended stretches include the bicep stretch and the forearm flexor stretch. For detailed instructions, refer to examples demonstrated by Hinge Health.

However, keep in mind that while stretching may provide temporary relief, it does not address deeper root causes such as restricted muscles, magnesium deficiency, or chronic inflammation.

Tip #3:

Perform elbow SMR (self-myofascial release) exercises the night before your bicep curl workouts. SMR helps relax tight biceps and forearm muscles, which can alleviate and prevent elbow injuries.

For a simple-to-follow SMR video course to eliminate pain, check out the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

Next Steps and Helpful Resources

Treatment Exercises: If you're looking for exercises to fix "elbow pain from bicep curls," check out this post and photos: Elbow Tendonitis Treatment and Relief Exercises. I demonstrate simple exercises to address elbow injuries using self-myofascial release (SMR), a highly effective treatment for muscle and tendon pain.
Comprehensive Guide and FAQ: For a complete guide on elbow problems from strength training, check out this helpful article. I cover everything I’ve learned about elbow pain during my ten years as a bodybuilder and pain relief fitness coach. You’ll find explanations of root causes, general causes, common elbow injuries, elbow anatomy, exercise mechanics, pros and cons of treatment options, and an in-depth FAQ section. At a minimum, I encourage you to check out the FAQ—it’s packed with valuable information.
Tendon Recovery Program: For an easy-to-follow video course to fix "elbow pain from bicep curls," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach self-myofascial release (SMR) exercises to provide instant elbow relief. This program is used by athletes and bodybuilders, with 98% user satisfaction.

Ready to begin? Yes, I'm ready to heal my elbow .

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